Common posture mistakes and fixes

Exercises and tips to help alleviate muscle tension caused by poor sitting and standing habits such as sticking your bottom out and slouching.

While you may feel that your poor posture is to blame for your aches and pains, research suggests that stress is the main factor in most cases of back pain.

However, many people may find that their pain flares up when they adopt certain postures for long periods of time, such as hunching over a desk or driving long distance.

Physiotherapist and back pain expert Nick Sinfield describes eight common posture mistakes and how to correct them with strength and stretching exercises.

Improving your posture is unlikely to address the root cause of your pain but it may help alleviate muscle tension.

"Correcting your posture may feel awkward at first because your body has become so used to sitting and standing in a particular way," says Sinfield.

"You need to retrain your body to sit and stand correctly, this can improve your body awareness and confidence that your back is a strong resilient structure.

"Initially, this may require a bit of conscious effort and some strengthening and flexibility exercises to correct muscle imbalances.

"But with a bit of practice, good posture will become second nature and be one step to helping your back in the long term ."

Slouching in a chair

Sitting slumped without any lower back support may feel more comfortable than sitting upright because it requires less effort from our muscles and your body will be used to adopting this position.

Slouching doesn't always cause discomfort but over time this position can place strain on already sensitised muscles and soft tissues. This strain may increase tension in the muscles which may in turn cause pain.

Get into the habit of sitting correctly. It may not feel comfortable initially because your muscles have not been conditioned to support you in the correct position. Exercises to strengthen your core and buttock muscles and back extensions will help correct a slouching posture.

Exercises to correct a slumping posture:

• Bridging
• Back extensions
• Plank
• Adjust your seating

Sticking your bottom out

If your bottom tends to stick out or you have a pronounced curve in your lower back, you may have "hyperlordosis", which is an exaggerated inward curve in the lower back creating a "Donald Duck" posture. Wearing high heels, excessive weight around the stomach and pregnancy can all cause this posture.

Core and buttock strengthening exercises and hip flexor and thigh stretches as well as making a conscious effort to correct your standing posture are recommended to help correct a sticking out bottom.

Exercises to correct a "Donald Duck" posture:

• Plank
• Side-lying leg raises
• Hip flexor stretches
• Standing thigh stretch

Good standing posture:

To help you maintain a correct standing posture, imagine a string attached to the top of your head pulling you upwards. The idea is to keep your body in perfect alignment, maintaining the spine's natural curvature, neck straight and shoulders parallel with the hips.

• Keep your shoulders back and relaxed
• Pull in your abdomen
• Keep your feet about hip distance apart
• Balance your weight evenly on both feet
• Try not to tilt your head forward, backward or sideways
• Keep your legs straight but knees relaxed

Standing with a flat back

A flat back means your pelvis is tucked in and your lower back is straight instead of naturally curved, causing you to stoop forward. People with a flat back often find it difficult standing for long periods.

This posture is often caused by muscle imbalances, which encourage you to adopt such a position. Spending long periods sitting down can also contribute to a flat back. A flat back also tends to make you lean your neck and head forwards, which can cause neck and upper back strain.

Exercises to strengthen your core, buttocks, neck and rear shoulder muscles and back extensions are recommended to help correct a flat back.

Exercises to correct a flat back:

• Plank
• Side-lying leg raises
• Chest stretches
• Seated rows in a gym (or pull-ups)
• Back extensions

Leaning on one leg

Leaning more on one leg while standing, sometimes referred to as "hanging on one hip", can feel comfortable, especially if you’ve been standing for a while. Instead of using your buttocks and core muscles to keep you upright, you place excessive pressure on one side of your lower back and hip.

Over time, you may develop muscle imbalances around the pelvis area, which can cause muscular strain in the lower back and buttocks. Other causes of uneven hips include carrying heavy backpacks on one shoulder, and mums carrying toddlers on one hip.

To improve this posture, try to get into the habit of standing with your weight evenly distributed on both legs. Exercises to strengthen your buttocks and core muscles will help correct uneven hips.

Exercises to correct uneven hips:

• Plank
• Side-lying leg raise
• Bridging

Hunched back and 'text neck'

If you spend several hours a day working on a computer, you may unconsciously find yourself adopting poor postural habits, such as hunching over your keyboard. This position is usually a sign that you have a tight chest and a weak upper back. This position can lead to a tight chest and a weak upper back. Over time, this type of posture can contribute to you developing a rounded upper back, which can cause shoulder and upper back stiffness.

When hunching over a computer, your head may tend to lean forward, which can lead to poor posture. Mobile device usage can also encourage you to hang your head and can cause similar problems dubbed "text neck".

Upper back, neck and rear shoulder strengthening exercises, chest stretches and neck posture drills are recommended to help correct a hunched back.

Exercises to correct a hunched back:

• Gently lengthen your neck upwards as you tuck in your chin
• Seated rows
• Chest stretches

Poking your chin

Many people poke their chin forward to look up at a computer screen or TV when sitting without realising it. The poking chin posture can be caused by sitting too low, a screen set too high, a hunched back or a combination of all three. An unsupported lower back or a hunched upper back both encourage the neck to lean and tip the head downward. To compensate for this downward pressure, we lift the chin to look forward without straightening the back.

Correcting a poking chin involves improving your sitting habits and exercises to correct your posture.

How to correct a poking chin:

• Gently lengthen your neck upwards as you tuck in your chin
• Bring your shoulder blades back towards your spine
• Pull in your lower tummy muscles to maintain a natural curve in your lower back
• Adjust your seating

Rounded shoulders

One way to tell if you've got rounded shoulders is to stand in front of a mirror and let your arms hang naturally by your sides. If your knuckles face forward, it may indicate that you have a tight chest and a weak upper back, giving the appearance of rounded shoulders.

Rounded shoulders are typically caused by poor posture habits, muscle imbalances and an uneven exercise regimen, such as too much focus on chest strength and neglecting the upper back. Over time, these muscle imbalances can result in poor positioning of your shoulders.

Exercises to strengthen your core, upper back and chest muscles will help correct rounded shoulders.

Exercises to correct rounded shoulders:

• Plank
• Bridging
• Seated rows in a gym (or pull-ups)
• Chest stretches

Cradling your phone

Holding your phone handset between your ear and shoulder places can place strain on the muscles of the neck, upper back and shoulders. The neck and shoulders are not designed to hold this position for any length of time. Over time this posture can place strain on the muscles and other soft tissues and lead to muscle imbalances between the left and right side of your neck. Try to get into the habit of holding the phone with your hand or use a hands-free device.

Exercises for neck stiffness and pain:

• Chest stretches
• Neck stretches: gently lower your left ear towards your left shoulder. Hold for 10-15 deep breaths. Repeat on opposite side.
• Neck rotations: slowly turn your chin towards one shoulder. Hold for 10-15 deep breaths. Repeat on opposite side.

How to involve your child in being healthy

Children are more likely to keep to a healthy lifestyle if it's made fun for them. Here are some ideas for how to help them prepare, and even cook, their own meals and choose activities they enjoy.

Recommended physical activity levels

• Children aged under 5 should do 3 hours every day
• Older children (5-18) should do 1 hour every day

As a general rule, children should aim to include in their daily diet:

• at least five portions of a variety of fruit and vegetables (5 A DAY)
• meals based on starchy foods, such as potatoes, bread, pasta and rice – choose wholegrain varieties when possible
• some milk and dairy products – choose low-fat options where you can
• some foods that are good sources of protein, such as meat, fish, eggs, and beans and lentils

Educate your children about food

Whether your child is in reception or year 6, it's always a good time to teach them how to take care of their bodies.

• Take your child food shopping with you and help them prepare a meal by themselves.
• Get your children used to cooking healthy food by letting them help with these Change4Life healthy recipes.
• Explain to your child how to get the balance of their diet right using the eatwell plate. It shows how much you should eat from each food group.
• Show your child how to read food labels – for example, to check the sugar and fat in snacks. Even small children can understand the traffic light coding on some food packs.
• Cooking tips on Change4Life can be used by children to learn simple techniques.
• Young children (aged five to six) can make their own cookbook, choosing their favourite healthy recipes, getting tips on being a top chef, and even making a shopping list.

Make physical activity fun for children

Physical activity is an important part of achieving a healthy weight. It's recommended children have at least 60 minutes of physical activity a day.

For more on how much activity children should do and what counts as activity:

• if your child is under five, read physical activity guidelines for children
• if your child is aged 5 to 18, read physical activity guidelines for children and young people

If your child isn't used to being active, encourage them to start with what they can do and build up to 60 minutes a day.

They're more likely to stick to their new activity levels if you let them choose the type of activity they're comfortable with.

• Older children might like to use their smartphone to increase their activity levels. There are lots of great fitness apps. Map My Walk is a free app that counts your steps when going for a walk (or jog) and counts the calories used, too. Or they could use a pedometer or step counter to keep track of how many steps they're taking.
• Look for little ways to get your child moving throughout the day, such as playing hide-and-seek and tag (for younger children), and walking or scootering to school.
• Be sensitive to your child's needs. If they feel uncomfortable participating in sports, help them find an activity they will enjoy without feeling embarrassed, such as dancing, skipping or cycling. Some will prefer to take part in a team activity rather than solo pursuits.

How school can help keep your child healthy

The school your child attends should provide opportunities for physical activity and healthy food at lunchtime.

Some schools will help ensure your child does not bring unhealthy foods to school by working with parents to set guidelines on healthy packed lunches.

Schools also often offer a range of after-school activity clubs in football, netball, dancing, martial arts, gymnastics and so on. These are a great way for your child to boost their activity levels.

• Check with your child's school exactly how much time they spend on physical activity each day so you have an idea of the shortfall (if any) they need to make up on school days.
• Read about dancing for fitness and find out more about cycling for beginners.
• Join Change4Life for free and your child will get their own personalised activity plan full of good ideas for getting moving.

Very overweight children: advice for parents

If your child is very overweight, there's lots you can do to help them become a healthy weight as they grow.

Weight checks

Every so often, check whether your child is moving into a healthy weight range with our Healthy weight calculator.

Very overweight children tend to grow up to be very overweight adults, which can lead to health problems such as type 2 diabetes, heart disease and certain cancers.

Research shows children who achieve a healthy weight tend to be fitter, healthier, better able to learn, and are more self-confident. They're also less likely to have low self-esteem and be bullied.

As a parent, there's lots you can do to help your child become a healthier weight. Getting them to be more active and eat well is important. Here's practical advice to help you.

Listen to your child's concern about their weight. Overweight children often know they have a weight problem, and they need to feel supported and in control of their weight.

Let them know that you love them, whatever their weight, and that all you want is for them to be healthy and happy.

Steps for success

Medical help

If your child is very overweight, or if they have other health conditions, it’s a good idea to ask for support. See suggested support networks at the bottom of the page.

Here are five key ways to help your child achieve a healthy weight. You can read this whole page or click on the links below to go directly to the topic you want to know about:

• Be a good role model
• Encourage 60 minutes of physical activity a day
• Keep to child-size portions
• Eat healthy meals, drinks and snacks
• Less screen time and more sleep!

If your child has a medical condition, the advice in this article may not be relevant. You should check with their GP or hospital doctor first.

Be a good role model

One of the best ways to instil good habits in your child is to be a good role model. Children learn by example. One of the most powerful ways to enourage your child to be active and eat well is to do so yourself.

Set a good example by going for a walk or bike ride instead of watching TV or surfing the internet. Playing in the park or swimming with your children shows them being active is fun.

• Any changes you make to your child's diet and lifestyle are much more likely to be accepted if the changes are small and involve the whole family. Here are 10 ways to get healthy as a family.
• If you're not sure what activities you'd like to try as a family, use this What's your sport? tool to find out what you're best suited to.

Get active

Very overweight children don't need to do more exercise than slimmer children. Their extra body weight means they will naturally burn more calories for the same activity.

All children need about 60 minutes of physical activity a day for good health, but it doesn't need to be all at once. Several short 10-minute or even five-minute bursts of activity throughout the day can be just as good as an hour-long stretch.

For younger children it can take the form of active play, such as ball games, chasing games like "it" and "tag", riding a scooter, and using playground swings, climbing frames and see-saws.

For older children it could include riding a bike, skateboarding, walking to school, skipping, swimming, dancing and martial arts.

If your child isn't used to being active, encourage them to start with what they can do and build up to 60 minutes a day. They're more likely to stick to their new activity levels if you let them choose the type of activity they're comfortable with.

Walking or cycling short distances instead of using the car or bus is a great way to be active together as a family – and you'll save money, too.

• Find out the amount and type of physical activity recommended for under-5s.
• Find out the amount and type of physical activity recommended for children and young people aged 5 to 18.
• Join Change4Life for free and your child will get their own personalised activity plan full of good ideas for getting moving.

Child-size portions

Try to avoid feeding your child large portions. A good rule of thumb is to start meals with small servings and let your child ask for more if they're still hungry.

Try not to make your child finish everything on the plate or eat more than they want to. And avoid using adult-size plates for younger children as it encourages them to eat oversized portions.

Beware of high-calorie foods. Calories are a measure of the energy in food – knowing how many calories your child consumes each day, and balancing that with the amount of energy they use up in activity, will help them reach and stay at a healthy weight.

• This article helps you and your child understand calories.
• Keep track of your child's daily calorie intake with MyFitnessPal's free online calorie counter (also available as an app).
• Find out how many calories children aged 7 to 10 need and how many calories teenagers need.
• Explain to your child how to get the balance of their diet right using the eatwell plate – it shows how much they should eat from each food group.
• Read more about what counts as a balanced diet.
• Get ideas for healthy packed lunches.

Eat healthy meals

Children, just like adults, should aim to eat five or more portions of fruit and vegetables everyday. They're a great source of fibre and vitamins and minerals.

Getting 5 A DAY shouldn't be too difficult. Almost all fruit and vegetables count towards your child's 5 A DAY, including fresh, tinned, frozen and dried. Juices, smoothies, beans and pulses also count.

Discourage your child from having sugary or high-fat foods like sweets, cakes, biscuits, some sugary cereals, and sugar-sweetened soft and fizzy drinks. These foods and drinks tend to be high in calories and low in nutrients.

Aim for your child to get most of their calories from healthier foods such as fruit and vegetables, and starchy foods like bread, potatoes, pasta and rice (preferably wholemeal). And switch sweetened drinks for water.

• Fussy eater? Not a problem with these tips to help your kids enjoy their 5 A DAY.
• Tasty 5 A DAY family-friendly recipes.
• Find out more about healthy drinks for children.
• Swap high-fat foods for these healthier alternatives.
• Try these sugar swaps – healthier swaps for breakfast, snacks and puddings.
• Ideas for sugar swaps when you shop.

Less screen time and more sleep!

Help your children avoid sitting and lying around too much, as it makes it more likely for them to put on weight. Limit the amount of time your child spends on inactive pastimes such as watching television, playing video games and playing on electronic devices.

There's no hard and fast advice on how much is too much, but experts advise children should watch no more than two hours of television each day – and remove all screens (including mobile phones) from their bedroom at night.

It also helps children stay trim if they sleep well. It's been shown that children who don't have the recommended amount of sleep are more likely to be overweight. The less children sleep, the greater the risk of them becoming obese. Lack of sleep can also affect their mood and behaviour.

• Find out how much sleep children need according to their age.
• How screens impair children's sleep.
• Sleep tips for children.
• Hidden causes of weight gain.

Getting support

If you've received a letter about your child's weight after they were measured at school, you can use the contact number on the letter to speak to a health worker and get more information about what you can do and what support is available in your area.

Your GP or practice nurse can give you further advice. They also may be able to refer you to a local weight management programme for children, such as those run by MEND and More Life.

These programmes are often free to attend through your local health authority, and typically involve a series of weekly group workshop sessions with other parents and their children. You'll learn more about the diet and lifestyle changes that can help your child achieve a healthy weight.

Healthy-weight children: advice for parents

If your child is a healthy weight, there's lots you can do as a parent to help them stay a healthy size as they grow.

Weight checks

Read more about your child's BMI (body mass index) and how it is measured.

Research shows children who stay a healthy weight tend to be fitter, healthier, better able to learn, and more self-confident. They're also much less likely to have health problems in later life.

Children whose parents encourage them to be active and eat well are more likely to stay a healthy weight and grow up healthy.

Check their BMI every now and then using using our BMI calculator to make sure they stay in the healthy range.

Steps for success

Here are five key ways you can help your child maintain a healthy weight. You can read this whole page or click on the links below to go directly to the topic you want to know about:

• Be a good role model
• Encourage 60 minutes of physical activity a day
• Keep to child-size portions
• Eat healthy meals, drinks and snacks
• Less screen time and more sleep!

Be a good role model

One of the best ways to instil good habits in your child is for you to be a good role model. Children learn by example. One of the most powerful ways to encourage your child to be active and eat well is to do so yourself.

Set a good example by going for a walk or bike ride instead of watching TV or surfing the internet. Playing in the park or swimming with your children shows them being active is fun. It's also a great opportunity for you all to spend time together.

• Any changes you make to your child's diet and lifestyle are much more likely to be accepted if the changes are small and involve the whole family. Here are 10 ways to get healthy as a family.
• Get inspiration with these 10 ways to get active with your kids.
• If you're not sure what activities you'd like to try as a family, use this What's your sport? tool to find out what you're best suited to.

Get active

Children need about 60 minutes of physical activity a day for good health, but it doesn't need to be all at once. Several short 10-minute or even five-minute bursts of activity throughout the day can be just as good as an hour-long stretch.

For younger children, it can take the form of active play, such as ball games, chasing games like "it" and "tag", riding a scooter, and using playground swings, climbing frames and see-saws.

For older children it could include riding a bike, skateboarding, walking to school, skipping, swimming, dancing and martial arts.

Walking or cycling short distances instead of using the car or bus is a great way to be active together as a family – and you'll save money, too.

• Find out the amount and type of physical activity recommended for under-5s.
• Find out the amount and type of physical activity recommended for children and young people aged 5 to 18.
• Join Change4Life for free and your child will get their own personalised activity plan full of good ideas for getting moving.

Child-size portions

Try to avoid feeding your child oversized portions. There's very little official guidance on precisely how much food children require, so you'll need to use your own judgement.

A good rule of thumb is to start meals with small servings and let your child ask for more if they are still hungry.

Try not to make your child finish everything on the plate or eat more than they want to. And avoid using adult-size plates for younger children as it encourages them to eat oversized portions.

It may also help if you encourage your child to eat slowly and have set mealtimes. You can use mealtimes as an opportunity to catch up on what's happened during the day.

• Explain to your child how to get the balance of their diet right using the eatwell plate – it shows how much they should eat from each food group.
• Read more about what counts as a balanced diet.
• Get ideas for healthier school packed lunches.
• Ideas for getting children involved in switching to a healthier lifestyle.

Eat healthy meals

Children, just like adults, should aim to eat five or more portions of fruit and vegetables everyday. They're a great source of fibre and vitamins and minerals.

Getting 5 A DAY shouldn't be too difficult. Almost all fruit and vegetables count towards your child's 5 A DAY, including fresh, tinned, frozen and dried. Juices, smoothies, beans and pulses also count.

Discourage your child from having sugary or high-fat foods like sweets, cakes, biscuits, some sugary cereals, and sugar-sweetened soft and fizzy drinks. These foods and drinks tend to be high in calories and low in nutrients.

Aim for your child to get most of their calories from healthier foods such as fruit and vegetables, and starchy foods such as bread, potatoes, pasta and rice (preferably wholemeal). And switch sweetened soft drinks for water.

• Fussy eater? Not a problem with these tips to help your kids enjoy their 5 A DAY.
• Tasty 5 A DAY family-friendly recipes.
• Find out more about healthy drinks for children.
• Try these sugar swaps – healthier swaps for breakfast, snacks and puddings.
• Ideas for sugar swaps when you shop.

Less screen time and more sleep!

Help your children avoid sitting and lying around too much, as it makes it more likely for them to put on weight.

Limit the amount of time your child spends on inactive pastimes such as watching television, playing video games and playing on electronic devices.

There's no hard and fast advice on how much is too much, but experts advise children should watch no more than two hours of television each day – and remove all screens (including mobile phones) from their bedroom at night.

It also helps children stay trim if they sleep well. It's been shown children who don't have the recommended amount of sleep are more likely to be overweight. The less children sleep, the greater the risk of them becoming obese. Lack of sleep can also affect their mood and behaviour.

• Find out how much sleep children need according to their age.
• How screens impair children's sleep.
• Sleep tips for children.

'My daughter was bullied'

When Maria's daughter moved to secondary school, she was bullied by a group of girls who had been her best friends at primary school.

Halfway through the school year, Maria* became aware that her daughter Sam* wasn't being invited to her friends' houses any more.

"She doesn't always tell me what's going on at school, but I noticed that she was biting her fingernails a lot and sleeping badly. She seemed quite upset.

"I talked to her about her friends and why they weren't meeting up. Eventually, she told me that they didn't get on any more. I found out that her old friends were excluding her.

"For example, when she bumped into them on the street, one of the girls said directly to her, 'This is the one we're not talking to any more'.

"They were also really nasty in the playground. They left her standing on her own. She was still trying to be friends with them, but they just ignored her. She was very upset."

Bullying incident

"Then I witnessed an incident one Saturday afternoon. Two of her old friends phoned her. They asked her if she'd started her periods. She said it was none of their business, but they kept her on the phone. She wasn't strong enough to end the conversation.

"They were laughing and shouting, 'We want to know, we want to know'. I was standing next to her, and felt disgusted. I felt really sorry for Sam. Afterwards, I thought of calling one of the girls' mums, but I decided not to because I thought it might make things worse.

"I was very upset because I used to spend a lot of time with these girls, but now they didn't think my daughter was good enough for them.

"I was worried about Sam because I thought it must be horrible to believe you've got really good friends and then they suddenly turn against you."

How Sam got help with bullying

"I told Sam that she should talk to Nicole, a learning mentor at her school. I knew that Sam liked Nicole, whose role was to sort out this kind of issue.

"Soon after, Nicole contacted me. Both she and Sam's form teacher had noticed that Sam was being bullied.

"I found out that she wasn't only being bullied by this group. Sam is half-Polish, and another girl was calling her a 'Polish sket' in class.

"The school intervened quickly. They cracked down on the racist comments and the use of the insult 'sket'. After that, the problem with that particular girl was completely resolved.

"Nicole, the learning mentor, also set up a friendship group to understand the dynamic in this circle of girls who'd all moved up from primary school together. She asked the bullies and a few other pupils to talk together about friendship, boyfriends, fashion, puberty and growing up. A lot was revealed.

"It seems that Sam's primary school friends got to know other girls at secondary school and became more interested in fashion, make-up and boyfriends. Because Sam was more childlike, they didn't want her in their group any more. She wasn't cool enough.

"Sam was different. I think that's often what bullying is based on. She has her own style and doesn't follow everyone else.

"Nicole had several chats with Sam, and helped to strengthen Sam's self-esteem. When she was picked on, Sam used to get quite upset and would try to defend herself, but now she's able to ignore it.

"When I spoke to Sam about the meetings with Nicole, I could see that things were improving. At home, I explained to her that friendships change, and primary school friends don't necessarily stay friends for life. I didn't want to suggest that Sam was the victim because that can make you feel weaker.

"Sam has finally found a new set of friends and is really happy with them. She's become more confident, and she no longer tries to be friends with girls who don't want to be friends with her."

*The names in this article have been changed.

Bullying: information and support for parents

To find out more about how you can help your child if they've been bullied, read Bullying: advice for parents.

Long-term health conditions at school

If your child has a long-term health condition, such as asthma or diabetes, talk to their school about how their condition will be managed during the school day.

Watch a video about children with diabetes

There are more than a million children in the UK who have a long-term, or even lifelong, illness and need medicines for the forseeable future.

Children with medical needs have the same rights of admission to schools as other children.

Schools are legally obliged to ensure that all children with health needs are properly supported in school and have full access to education, including school trips and PE.

Schools, local authorities, health professionals and other support services are advised to work together to ensure that children with medical conditions receive a full education.

Common long-term health conditions in schoolchildren

Common long-term conditions that mainstream schools can manage include diabetes, asthma, epilepsy and allergies.

If your child has a long-term health condition, your school must ensure that arrangements are in place to support them.

The school may draw up an individual healthcare plan to help staff identify any necessary safety measures. This will help to protect your child and ensure that others aren't put at risk. As a parent, you and your child should be fully involved with and contribute as much as possible to the individual health plan.

How to talk to the school about your child's health condition

If your child has recently been diagnosed with a long-term condition, or you have a child with a long-term condition who is about to start school, contact your child's school to discuss how it will be managed.

Talk to your child’s GP or hospital specialist about the information you’ll need to give the school. They can also give you advice on the arrangements that the school may have to make, such as keeping medicines on site or helping to administer medicines. The information you give the school should include:

• details of medicines your child needs to take and when they're needed
• any side effects of the medicines
• what constitutes an emergency
• what to do, and not to do, in an emergency
• special requirements, such as dietary needs, and measures that must be taken before your child is physically active
• whether your child will need to be absent from school regularly to meet medical appointments.

Discuss with your GP or consultant how your child’s condition should be managed during the school day. For example, it may be possible to prescribe medicine for your child that can be taken before and after school, instead of in the middle of the day. It will probably be easier if your child’s condition can be managed effectively with minimal involvement from the school.

What to expect from the school

Your child’s school should have a medical conditions policy setting out how it supports children with long-term conditions. This policy will usually be published on the school's website. If it isn't, ask the school for a copy.

This policy will cover the following:

• How medicines will be managed and administered during the school day. Any member of staff administering medicines should be fully trained.
• How medicines will be managed and administered during school outings.
• Who the school will contact if there's an emergency.
• How the school will meet special needs, such as diet.
• How the school will help your child to participate in physical activity and school trips, if needed.
• The school should be able to agree with you on how it will manage your child’s condition during the school day.

Read our information on learning difficulties.

Healthy lunchbox treats

Thanks to Jamie Oliver, school dinners have had a radical overhaul. But what about the lunchboxes we pack for our kids?

It's just as important to make sure the lunchbox your child takes to school provides as healthy and balanced a lunch as what they would eat at home.

This means plenty of foods that contain the nutrients that children need, and fewer foods high in sugar and saturated fat.

Learn about the healthy foods basics in Food and diet.

Preparing your child's lunchbox

A balanced packed lunch should contain:

• starchy foods – these are bread, rice, potatoes, pasta and others
• protein foods – including meat, fish, eggs, beans and others
• a dairy item – this could be cheese or a yoghurt
• vegetables or salad and a portion of fruit

Starchy foods are a good source of energy and should make up a third of the lunchbox. But don't let things get boring.

Instead of sandwiches, give kids bagels, pitta bread, wraps and baguettes. Use brown, wholemeal or seeded bread, not white bread.

Get ideas for healthy starchy foods.

Low-fat snacks for kids

Children often like food they can eat with their fingers, so chop up raw veggies such as carrots or peppers and give them hummus or cottage cheese to dip the veggies in.

Breadsticks and wholemeal crackers are great finger foods that can be spread with low-fat soft cheese or eaten with reduced-fat cheddar and pickles.

Replace chocolate bars and cakes with fresh fruit. Vary the fruit each day and get them to try new things, such as kiwi or melon.

Unsalted nuts are a great snack food for children to have at home, but it's best to leave them out of your child's packed lunch. Many schools ban nuts to protect pupils with a nut allergy.

You could also make up a tasty fruit salad. Be inventive and encourage your children when they try something new.

Note that dried fruit is no longer recommended as a between-meal snack as it's high in sugar and can be bad for teeth.

Here are more ideas for healthy food swaps.

Making healthier food

It may take a while for your children to get used to a healthier lunchbox. But it will be worth it for their health, so keep trying.

You can help by eating a wider range of foods at home as a family. For ideas on how to introduce more fruit and veg into your family's diet, read 5 A DAY and your family.

Reading supermarket food labels can help you buy healthier foods for your child's lunch and family meal times. Learn more in Food and labels.

Save chocolate and cakes for occasional treats. Remember to praise your child when they've tried something new to show your encouragement.

You can find lots of ideas for healthy lunches at Change4Life: healthy lunchbox ideas.

The National Child Measurement Programme

As part of the National Child Measurement Programme, children are weighed and measured at school. The information is used by the NHS to plan and provide better health services for children. Your local NHS may send your child's results to you.

What is the child measurement programme?

If you have a child in Reception (ages four and five) or Year Six (ages 10 and 11), you will receive a letter with more information from your local NHS before your child is measured.

On the day, trained staff from your local NHS will weigh and measure your child in their clothes at school. They'll ensure that the measurements are done sensitively and in private, and your child’s results will not be shared with teachers or other children.

Why is it important that my child is measured?

You will know if your child is in the healthy weight range. If your child is overweight, you can get support from your local NHS.

Your child doesn't have to take part, but every child measured is contributing to the national picture about how children are growing. The more children who participate, the clearer that picture will be. The information collected helps your local NHS to plan and provide better health services for the children in your area.

How do I find out my child’s results?

In some areas, parents will automatically be sent their child’s results in the post. In other areas, parents will need to contact their local NHS to find out their child’s measurements.

The letter sent by your local NHS provider before the measurements take place will explain how you will be informed about your child’s results.

If you already know your child’s height and weight, and want to know if they're a healthy weight for their age, height and sex, you can check using our healthy weight calculator. This can be used by your whole family.

If you're concerned that your child might be underweight or overweight, speak to your GP, school nurse or health visitor, who can offer advice and support.

Why do we need to take the measurements?

The BMI (body mass index) measure, used by healthcare professionals, is a good way of finding out whether a child is a healthy weight.

By comparing your child’s weight with their age, height and sex, we can tell whether they are growing as expected. This is something you may have done when your child was a baby, using the growth charts in the Personal Child Health Record (red book).

Once your child’s BMI has been calculated, they will be in one of four categories: underweight, healthy weight, overweight or very overweight.

About one in five children in Reception are overweight or obese, rising to one in three in Year Six. Because the number of children being overweight has gradually increased, we have slowly become used to it. It can be difficult to tell if your child is overweight as they may look similar to other children of their age. By recording their measurements, we can get an accurate measure.

Research shows that if your child is overweight now, they are more likely to be overweight as an adult, which can lead to health problems in later life. This measurement is an important way of checking how your child is growing.

Should I share these results with my child?

The results are sent to you, so the decision whether to talk to your child about them is entirely yours. Some parents or carers like to discuss the results with their child and then decide together whether to make any changes to the family’s diet or activity levels. Others decide to make subtle changes without telling them. There is no right or wrong answer, and the decision depends on your individual circumstances.

You might find some useful advice on the Weight Concern website.

Where can I get help?

If your child’s results surprise or worry you, speak to your GP or school nurse for advice and support.

Your local authority should include a contact number with the results letter. You can call this if you want further information or advice from your local NHS.

Find your local authority.

Many parents have found the tips on the Change4Life website useful in helping them make small lifestyle changes to keep their child in the healthy weight range. You can find out what clubs, activities and fun events are happening in your local area. You can also call Change4Life on 0300 123 4567 (local call rates apply).

If your child is overweight, our advice for parents of overweight children can help you decide what steps to take and tell you what help is available.

Some parents also find it helpful to re-check their child’s BMI after a few months, to see if they have moved into the healthy range as they grow. You can do this using the NHS Choices healthy weight tool.

How to treat head lice and nits

Having head lice, also called nits, doesn't mean you're dirty. Children are most commonly affected, but anyone with hair can catch them.

Head lice are tiny insects that live in human hair. They're very small (about the size of a sesame seed) and are browny-grey in colour.

They have six legs, each with a claw on the end. They use these to cling on to hair, and they survive by biting the scalp and feeding on blood. This often causes itching, but not always.

The female head lice lay eggs in sacs that stick to individual hairs. A baby head louse then hatches 7 to 10 days later.

If your child has head lice, you might be able to spot the remains of the tiny white egg in their hair. This is called a "nit". Some people also use the word "nit" to mean "head lice".

The baby head louse is ready to have babies of its own 10 to 14 days later.

Head lice crawl from head to head when you're close to someone who has them. Children are particularly at risk because they're often in close contact with other children at school.

Head lice can't fly or jump, and it's very rare to get head lice from a pillow or a towel as they can't survive away from a human head for very long.

How to spot head lice

Head lice can be difficult to detect, even when you closely inspect your child's head.

If you think your child may have head lice:

• Check your child's hair. The most common places for head lice to lurk are in the hair behind the ears and at the nape of the neck.
• If you still can't spot any lice, comb the child's hair with a special nit comb. These are available from most chemists. It's easier to spot head lice as they fall out if you comb the hair over a piece of white paper.

Find out more about how to spot head lice.

Treating head lice

If head lice are present, you need to treat your child.

You should only treat your child if you find live head lice, which confirms a live infestation. Don't treat "just in case".

Head lice are tough. They can't be killed by washing with normal shampoo or normal combing. Because they reproduce so quickly, you've got to kill them before they spread to others.

If your child has head lice, check everyone in the family. You'll need to treat everyone affected to get rid of them.

You can treat head lice by wet-combing hair with a special comb, or by using medicated lotions or sprays available over the counter at pharmacies.

Find out more about the treatment of head lice.

Great exercise for children: football

Sam Dunkley, aged eight at the time of this interview, plays football at school and goes to after-school training run by coaching company Premier Sport.

"I like playing football a lot," says Sam. "I play at least twice a week. I play at school and I've just joined a club called the Teversham Terriers. This season I've already scored about 30 goals.

"I really enjoy going to football training and I've made lots of really good friends there. We practise passing and shooting, then at the end we have a match.

"I'm a striker, so I play up front and in midfield. I'd really like to be a professional footballer when I grow up."

Football boosts confidence

'Sam's started playing for a little club, and he had a trial at Cambridge United, where he does some training'

Sam's mum, Debbie

Sam's mum, Debbie, says playing football and going to after-school training has done wonders for her son. "Sam's been going to Premier Sport soccer clubs since he was about five," she says. "When he started, he was fairly shy and he never wanted to join in anything.

"But now he's a different boy. These days he's one of the lads and he's got tons of confidence. It's really lovely to see how he has changed.

"He's started playing for a little club, and he had a trial at Cambridge United and does some training there, too. So he's playing a lot, which is great, as it keeps him fit. He's a real outdoorsy boy now, and I'm not sure he would have been if it hadn't been for football training.

"Playing football has also given Sam the opportunity to have fun with other boys and to make lots of friends who have the same interests as him. It's been such a positive experience."